Month: February 2019
Open Workout 19.115 min AMRAP19 Wall Balls @ 20/1419 Cals on Rower We will be hosting heats this saturday from 11am to 2pm. Come Watch and support your local athletes throwing down!
Open 19.115 min AMRAP19 Wall Balls @ 20lbs/14lbs19 Cal Row+And additional Aerobic work prescribed by class coach.
Strict PressWaveloading 3-2-1 @ Moderate Weight 3-2-1 @ Tough Weight Rest 1-2 mins b/t sets+Strict Supinated Pull-upWaveloading: 3-2-1 @ Moderate Weight 3-2-1 @ Tough Weight Rest 1-2 mins b/t sets 3 Sets @ 80-85% Effort30s DU’s 30s Rest 30s Pushups 30s Rest 30s DB Cleans @ 45/25 30s Rest 30s AirBike 30s Rest 30s Wall …
7 Sets @ Sustainable Effort (49 mins)1 min Row 1 min Walking Lunges – no weight 1 min SkiErg / AIrBike 1 min Plankhold 1 min Skipping (Single Unders) 1 min Burpees no jump 1 min Rest
DeadliftCluster 5.5 x 4 setsRest as needed b/t sets 5 Sets @ High Effort1-3 Rope Climbs (3 Rx’d)250m Row10 Front Squats @ 135/95 10 min EMOM1st min: 10 Double KB Front Rack lunge2nd min: 10 Box Jump Overs @ 24/20 10-15 mins @ Sustainable EffortRunning or AirBike